Shoulder Exercises

[MobileHolmes]

I'm not sure if this belongs here, but It fits here better than anywhere else...

Are there any exercises a person can do to build up some shoulder strength? I'm looking to get back into gigging after a LONG layoff, and did a couple 2 hour practices over the weekend, standing. After each, my left shoulder was just killing me. Both basses I played are on the slightly heavy side of average (10 LBS give or take), I use a wide padded strap, etc. Much as I'd love to go shopping for a lighter bass, It's not really in the cards at the moment.

I'm thinking some of this is my near middle aged body. I have a sedentary job, and all my exercise is leg stuff (running and cycling). Is there any exercises out there that would help strengthen the shoulders/upper back to make this issue go away? Seems like a little strength training might help.

 

[DiabolusInMusic]

It isn't for shoulders per sé but I like to start my day with a little DDP Yoga. It gives you a nice little workout that keeps you feeling limber. All you need is a yoga mat and a TV, it works on resistance. There are insane pro-grade workouts later in the program if you really feel like pushing yourself but, admittedly, I am not there yet.

 

[lz4005]

If you have hand weights, hold one in each hand, arms hanging down at your sides and roll/shrug your shoulders.
Similar to the yoga recommendation, I've found that making sure my neck is relaxed and stretched out so I have good range of motion in it helps with shoulder fatigue as well.

 

[fearceol]

I'm looking to get back into gigging after a LONG layoff, and did a couple 2 hour practices over the weekend, standing. After each, my left shoulder was just killing me..

You say you use a "wide" padded strap....how wide ? IMO three inches would be the minimum. Assuming your strap is three inches or more, have you considered that your problem may not be caused by the weight of the bass, but that you are not relaxed when you play ?

Sometimes, we are concentrating on the music so much, that we inadvertently tense up our shoulders. Over a two hour period this can lead to cramp etc. Two hours at a time, after a long lay off is probably too much.

Try to be aware of how relaxed (or not..) your body is while you play. Stand in front of a mirror if you can, and notice your stance. As has been mentioned, do some yoga shoulder exercises before and after a practice session. Build up your strength gradually by sitting for fifteen minutes, followed by standing for fifteen minutes. Just play for an hour at a time.

Bottom line...build up your strength and stamina gradually.


yoga shoulder stretches - YouTube